Warm Up:

Partner 1

  • Row for as long as it takes your partner to complete...

Partner 2

  • 5 Good Mornings
  • 10 Russian Lunges
  • 5 Sumo-Squats*
  • 10 Bear Crawl Touches**
  • 5 Vertical Jumps

Then, Switch.

During the time Rowing, run through the Reverse Pick Drill (also the Catch Drill).  Begin taking strokes with the legs only, then take strokes with the legs then body swing, and then move into the entirety of your drive with the legs, body swing, and include the arms.  Finish your time with full strokes and work toward a stroke rate between 26 and 30.

*Stand with feet at shoulder width, forward fold and grab the tops of your feet, take your hips down into your squat and press the knees wide with your arms long

**Start on hands and knees.  Tuck your toes and let your knees hover 3 inches from the ground.  Move your R hand and your L foot backwards about 18 inches to tap the floor and return them to their starting position.  Then, do the same thing with your L hand and your R foot.  Repeat.

 

Workout:

Row three 3min Pieces with 3min Rest in between.  EMOTM take the Damper Setting up by 1, starting at a Damper Setting of 1.  Best done with a Partner.

Partner 1 Rows, Partner 2 Changes Damper Each Min

  • Damper at 1 - Row 1:00
  • Damper at 2 - Row 1:00
  • Damper at 3 - Row 1:00

Partner 2 Rows first Segment, Partner 1 Changes Damper Each Min

Partner 1 Rows, Partner 2 Changes Damper Each Min

  • Damper at 4 - Row 1:00
  • Damper at 5 - Row 1:00
  • Damper at 6 - Row 1:00

Partner 2 Rows first Segment, Partner 1 Changes Damper Each Min

Partner 1 Rows, Partner 2 Changes Damper Each Min

  • Damper at 7 - Row 1:00
  • Damper at 8 - Row 1:00
  • Damper at 9 - Row 1:00

Partner 2 Rows first Segment, Partner 1 Changes Damper Each Min

Set your monitor to Watts.  Your goal for each minute is to work the machine via stroke rate and intensity to find the highest Watt output.  We are looking for the damper setting that you feel most comfortable working the machine.  Program your monitor to 1:00 Work with :05 Rest.  You will do your 3 minutes of rowing having your partner adjust the damper setting for you each minute.  You and your partner can switch and the damper is dropped back down to the start of that segment's setting.  Press Menu, Re-Row, then Re-Row again on the monitor to quickly have the program re-set for you.

Tip: The lower the damper setting the lighter the load will feel and a higher stroke rate with a quickness at the catch will give you higher Wattage.  The higher the damper setting, the heavier the load will feel and a lower stroke rate with a longer recovery will give you a higher Wattage.  The longer the rowing piece, the more valuable this knowledge is. 

At the end of the workout, you can look back in the memory on the monitor and find which piece was rowed at the highest average watts.  This will indicate which damper setting(s) you've learned to be most efficient at. 

Enjoy your experiment!

Cady

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